We all know that CrossFit is constantly varied, functional movements, executed at high intensity. The goal of that training method is to increase our work capacity across broad time and modal domains. And we measure our success (measure our increase of fitness) by doing benchmark workouts that we can retest throughout a year, or over [...]

Tash Bradley - Coach "I'm so bad at pull ups" "I hate snatching, I never get any better at it" "My mobility is terrible" "I can't do double unders" "That's too heavy for me, I'll fail too many reps" Who's had one (or more) of these or similar, dictate your perception of a workout lately? [...]

Coaches Tip - Coach Richie Lombardi It’s that time of year people it’s Open season once again if you’ve participated in the open before you know what you’re in for 5 workouts across 5 weeks, being in the hurt locker for days after. Nothing compares to waiting with baited breath for the workout announcements getting [...]

Coach - Warren Page As we head into a new year, and the Christmas celebrations are behind us, many of us will make new years resolutions or new goals for 2017. While much has been said about setting goals this past year at SF, i thought i would share with you my “3 P’s” that [...]

Stu Wyper - Coach The last 5 weeks have seen a massive amount of the gym community throw down and have a crack at the Crossfit Open. Many PB's were hit by so many of you which was awesome to see but a lot of weaknesses in our fitness were also exposed, myself included. This leads [...]

Richie Lombardi - Coach Ugh? Man that was an ugly snatch yeah but that’s ok right? I’m sure it’s ok because the person next to me is just ripping it off the ground and they win the workout all the time. How many of us have thought this? I know I have at some stage [...]

The coaching staff at SF GYM do as much as we possibly can do to reduce the chances of injury by ensuring your technique is sound before load, your strength is achieved before progressing to more complex movements, periodising your training so that your body gets appropriate recovery stages during our training cycles...The list goes [...]

In olympic weightlifting the 1st pull is when the barbell is taken from the floor to the knee. In many novice lifters this is commonly the cause of the majority of failed lifts in either the snatch or clean when performing the full movement from the floor. If done incorrectly the lifter will end up [...]

I was taught how important Grip Strength was when I was first introduced to kettlebell training.Â While training for a super strong grip might not be high on your priority list, it doesnâ€™t mean you should forget about it altogether. Letâ€™s think about this for a moment: What things do you do on a daily basis [...]

If you participated in this yearâ€™s Reebok CrossFit Games Open, you may have had a moment during the 5 weeks where you felt disappointed with your performance. This might have been for a variety of reasons â€“ maybe your ranking wasnâ€™t as high as you thought it would be, or a movement came up that [...]

Integrity The quality of being honest and having strong moral principles Adherence to moral and ethical principles; soundness of moral character; honesty SF Gym was and still is built on integrity. In fact we pride ourselves on it. No matter where we are whether it be comps or just everyday training at the gym integrity [...]

Summer is just around the corner (hands up who's excited!) and any member who has been with us through the summer months previously knows what's in store at SF come November. Bikram CrossFit It doesn't matter whether you're an early morning, mid-day, or late afternoon wod-killer you will be subject to the beauty that is [...]

Persistent muscle soreness - this is more than just a bit of soreness a few days after a hard session. This is constant muscle aching especially in your legs Depression or moodiness - you find your personality has changed a little and you feel "down" a lot. Training should uplift you with its amazing endorphins [...]

Failure not often a word we want to hear when referring to anything let alone CrossFit. But failure is a necessary part of growth and enables us to know where we can improve. Failure doesn't close doors but opens up new ones and coincides with perspective. Wherever along the line of CrossFit you started whether [...]

As most you guys know, the coaches at SF love a good rack- and by rack, we of course mean the front rack! You're probably sick to death of us yelling "elbows up" in fronts squats and thrusters, so I am going to talk a little about the various front rack positions, and why they [...]

One of the best parts of Crossfit and training at SF is that you just have to show up and train. The rest is taken care of - programming, coaching, equipment etc. I want to take a moment to highlight the value of the programming and how it is going to allow you to become [...]

CoachÂ Stela Vega We are more than a gym, we are a community! SF Gym, WestCoast CrossFit is a supportive and inclusive gym!! Through our community we develop friendships with people with similar aspirations and interests. Our community needs all of us to make it grow. Get to know the people you train with, especially new [...]

Coach Stu Wyper Do you find yourself looking at the big name CrossFit athletes and wondering how they get to be as good as they are? Everyone looks at these guys and girls, dreaming of being like them someday, but how many of you have stopped to think about the dedication and perseverance that athlete [...]

Head Coach - Tracy Cooper You're in the middle of a workout and you can feel your hands starting to get more tender with each rep, but you keep going because you don't want to ruin you time or scale the workout. A blister starts to form, you've only got 1 more round of 20 [...]

Coach Richie Lombardi As we reach the end of the year itâ€™s time to look back and reflect on the year. In specific the goals weâ€™ve set ourselves and if weâ€™ve achieved them or not. Did we set any? If achieved what do we set next year. These are some questions we have to ask [...]